For many friends with thin bottom, they want to make their legs a little bit thick, at least not to be laughed at is female baby feet or chicken feet, this article will give novice friends four instructions to train the feet, so that everyone as soon as possible leg muscle enlargement!
4 major muscle groups in the legs
Mainly divided into
A. Gluteus Max.
Quads - glutes - hamstrings - calves
2. Training methods
Be sure to train the above 4 muscle groups for each leg session so that the results are noticeable.
For beginners, each movement is done in 4 groups with the best weight of 15-12rm (that is, 12-15 movements should be done with correct posture, and the last 2-3 strokes should be very difficult), and the rest time between groups is 2 minutes.
Please refer to the following suggested training plan:
Training at home
A lot of neophyte friend wants to be in the home first self-training, actually ok, nevertheless training efficiency is not as good as what is in fitness room certainly.
You can refer to the following video teaching:
3. Recovery and training frequency
If you practice your legs seriously, they should be sore for the next two to three days, so rest as much as possible and avoid any more leg training during the recovery period.
It is suggested that novice friends may practice once a week.
If you have been practicing for 3 months or less and want to accelerate leg muscle development, you can practice for two days a week, one for heavy weight training, the other for low weight training, at least 72 hours to let the leg muscle recover, do not act too hastily, the injury will be miserable!
Of the four guidelines, this is the most important. Everyone must consume enough calories. Please count your TDEE(Total Daily Enery Expenditure) and then consume 110% of the calories of TDEE X to provide extra energy for muscle growth.
In addition, protein intake has always been controversial, mainly in the two main schools - the empirical school and the scientific school:
One gram of protein per pound of body weight and one gram of protein per pound of body weight
Science -- 0.6-0.8 grams of protein for a pound of body weight and 108-144 grams of protein for a pound of 180
Since everyone has different constitution and absorptive capacity, you can make protein intake according to your needs:
Lean base or large training: get a little more protein -- 0.8 to 1 gram per pound of body weight
Fat base or small amount of training: less protein -- 0.6-0.8 grams of protein per pound of body weight
Keep a good record of what you eat, then check your body for changes every 2-4 weeks, and then make adjustments